Group Class Workout

 

Warm Up: 30/21 Cal Machine. Get Warm! 20 scorpions

2 Rounds: 20 KBS Russian (light), 12 Pushups

Finish with: 1 Min Banded Hamstring Stretch, 20 PVC PT

 

Strength: Find 1RM Max Deadlift. Check your Ego.

Lean: 5×5 Deadlift 14 Min Time Cap

 

Metcon:

Welded

Buy In: 500m Row/Ski

30 AbMat Sit Ups

30 Pull Ups

30 AbMat Sit Ups

20 Power Cleans 115/80

30 Ab Mat Situps

10 S2OH 115/80

30 AbMat Situps

Adv: 135/95

 

Crossfit Lean

15 Min AMRAP

400m Run

50 Russian Twists 20/16

40 Med ball slams 20/16

30 Push ups

 

Mobility of The Day: hip capsule mobilization

Improves: back squat, deadlift back, hip pain